WOD 1.21.18

Your CrossFit Marin workout of the day is:

A. Every minute for 6 minutes:
5 Push Jerk @ 75% 1RM

B. 4 rounds for max reps:

With a 2 minute clock:
20/14 Cal Row
Max Rep Wall Ball

Rest 2 minutes between rounds.

WOD 1.20.18

Your CrossFit Marin workout of the day is:

A. Front Rack Lunge
10-10-10-10-10

B. As many rounds as possible in 10 minutes:

7 Kettlebell Swing 1.5/1P
7 Kettlebell Sumo Deadlift High Pull 1.5/1P
7 Push Up

WOD 1.19.18

Your CrossFit Marin workout of the day is:

A. 5 rounds each for time:

10M Tire Sled Drag @ Body weight
Rest as needed between rounds.

B. As many rounds as possible in 12 minutes:

3 Wall Walk Up
12 Weighted Candlestick Rock 20/14LB Med Ball
15 Sec L-Sit

WOD 1.18.18

Your CrossFit Marin workout of the day is:

A. Every minute for 10 minutes:
1 Snatch Pull @ 110% 1RM

B. “CrossFit Games Open 15.2”
From 0:00-3:00

2 rounds:
10 Overhead Squat 43/30KG
10 Chest to Bar Pull Up

From 3:00-6:00
2 rounds:
12 Overhead Squat 43/30KG
12 Chest to Bar Pull Up

Follow the same pattern until you cannot complete both rounds in 3 minutes. If you complete both rounds, rest until the next 3 minutes.

WOD 1.17.18

Your CrossFit Marin workout of the day is:

A. Superset

Strict Handstand Push Up
3-3-3-3-3
Skill Work
Slack Line

B. For time:

40 Dumbbell Snatch 50/35LB
10 Burpee Box Jump Over 24/20”
30 Dumbbell Snatch
10 Burpee Box Jump Over
20 Dumbbell Snatch
10 Burpee Box Jump Over
10 Dumbell Snatch
10 Burpee Box Jump Over

12 minute time cap.

WOD 1.16.18

Your CrossFit Marin workout of the day is:

A. Superset
Back Squat
5-5-5-5-5
Skin the Cat
2-2-2-2-2

B. For time:
21-15-9 reps of:
Hang Power Clean 61/43KG
Toes to Bar

WOD 1.15.18

Your CrossFit Marin workout of the day is:

A. Superset
Push Press
3-3-3-3-3

Skill Work
Balance Board

B. For time:
150 Double Under
800M Run
1000M Row

WOD 1.14.18

Your CrossFit Marin workout of the day is:

A. 5 rounds for max points.

1 Minute Rope Climb
1 Minute Kettlebell
1 Minute Box Jump

Rest 1 minute between rounds.

B. Rope Climb:
20 points = 1 Legless Rope Climb
10 points = 1 Rope Climb
4 points = 1 Rope Stand Up

Kettlebell @ 1.5/1P:
3 points = 1 Kettlbell Snatch
2 points = 1 Single Arm Russian
Kettlebell Swing
1 point = 1 Russian Kettlebell Swing

Box Jump:
3 points = 1 @ 36/30”
2 points = 1 @ 30/24”
1 point = 1 @ 24/20”

WOD 1.13.18

Your CrossFit Marin workout of the day is:

A. Bench Press
5-5-5-5-5

B. 5 rounds for time:
5 Deadlift 125/84KG
10 Burpee

WOD 1.12.18

Your CrossFit Marin workout of the day is:

A. Snatch Balance
3-3-2-2-1-1-1

B. 4 rounds for time:
20/14 Cal Row
10 Hang Squat Snatch 43/30KG